EAT, Wrestler, and WIN: A Nutritional Guide For Wrestlers

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EAT, Wrestler, and WIN A Nutritional Guide For
Wrestlers

• Eileen G. Bowker M.A., ATC
• Certified Athletic Trainer
• Northern Burlington County Regional HS
• Dave Schultz Wrestling Club
• Ken Chertow Camp of Champions

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Change

• Change is the law of life. And those who look
  only to the past or present are certain to miss
  the future.
• John F. Kennedy.

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If Nothing Changes, Nothing Changes.

• Wrestlers can eat.
• Wrestlers are hydrated.
• Coaches are teaching nutrition.
• Wrestlers are maintaining, Optimal Performance
  Weight (OPW).
• Wrestlers are stronger and healthier.

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• Its all about twelve-month discipline. Eileens
  thoughts on staying within 5-7 pounds of your
  Optimal Performance Weight is what we preach at
  Iowa.
• Jim Zalesky
• 3 time National Champion
• Head Coach of Iowa Wrestling

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Background
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The sport of Wrestling is changing.
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The new weigh in policies have been a major move
forward for the sport of wrestling. These
changes have allowed the athletes to focus on the
sport of wrestling rather than the sport of
making weight. John Smith Oklahoma State Head
Coach
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Nutrition in Wrestling

• Proper nutrition has long been a battle for the
  serious wrestler.
• The sport of wrestling has suffered because of
  ill advised weight loss practices.
• Weight loss myths have dominated nutritional
  education.
• A culture has decided to change.

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Optimal Performance Weight

• Maintain proper caloric intake.
• Maintain proper hydration levels.
• Expend energy.
• Skill acquisition.
• Perfection of technique.

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WRESTLING
Wrestlers are ordinary people that do
extraordinary things.
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The Wrestlers Parent

• The parent is an integral part of a wrestling
  program.
• Provide food that supports your wrestler's plan.
• Maintain communication.

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The five most important points for parents.

1. Familiarize yourself with the Food Guide Pyramid.
2. Learn to read and utilize the nutrition labels on
   packages.
3. Make sure everyone drinks plenty of water.
4. Use a daily multivitamin.
5. Be proud of them.

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Weighing in on weight loss

• Two years after the NCAA made sweeping policy
  changes regarding wrestling weight management,
  two scientists now report the rules are achieving
  the desired result

NCAA News--July 3, 2000
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• Significantly fewer cases of weight cutting
• Significantly fewer cases of rapid regain

REGAIN 1991-92 8.5 1999-00 1.5
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The combination of rules changes and the
education of the student-athlete POSITIVE
EFFECT
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Weight Control Adolescent Athlete
____________________ ONE OF WRESTLINGS
GREATEST CHALLENGES!

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Weight Certification

• Weight classes were created to provide for fair
  competition.
• Individual states set the standards for weight
  certification.
• A minimum weight is established for each wrestler.

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• Weight certification is meant to discourage
  severe weight loss.
• As a wrestler you should know where you are most
  effective.
• The lowest weight possible is not always the
  strongest.
• Many wrestlers waste mental energy on weight
  loss.

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A wrestler should train at his competitive
weight. Those destined for championships will
perfect their wrestling technique, lift and be
nutritionally sound. They will
wrestler. Lincoln Mcllravy Asst. Coach
Iowa Univ. 3xNCAA, World Silver 2xWorld
Bronze
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Optimal Performance Weight
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Optimal Performance Weight

• Strongest
• Least lethargic
• Most successful
• Nutritionally sound
• Hydrated

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Coach Mcllravy

• If you have trained for a year, you have wasted
  your time if you enter a match without proper
  nutrition and hydration.
• Very wise words from a champion!

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The decision you make will affect your wrestling
and lifestyle for several months!
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When should you measure?

• October
• Early December
• Mid February
• May

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I wish I would have had the information
regarding the potential risks of drastically
cutting weight when I was in high school. I may
have done things differently. Training and
Conditioning December 1996
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How to Get to OPW

• Body composition
• Gradual decrease
• Conditioning
• Technique

• Weight maintenance

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WEIGHT CLASSIFICATIONS
90 145 103 152 112 160 119
171 125 189 130 215 135
275 140 ninth grade only

• Provide the structure for safe and equitable
  competition

• Unfortunately this often requires excessive loss
  of fat (gt5 weight) early in the season.

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N.J.S.I.A.A.
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How to determine your proper certification weight.
Current weight ________ Percent body
fat ________ Weight - body fat Fat Free
Weight
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• Formula for weight loss
• FFW
• .93

Divide the fat free weight by 93. This will give
you the wrestlers weight at 7.
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Figuring the error

• Multiply the minimum weight by .02 and then
  subtract this from the minimal weight.
• MW x .02 __x___
• MW - x Minimal Wrestling Weight

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How have wrestlers initially made weight?
RESTRICTED FOOD INTAKE
DECREASED FLUID INTAKE
STRENUOUS EXERCISE
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• WEAKNESS

• LETHARGY

• DECREASED CONCENTRATION

• SEMISTARVATION

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EAT A LITTLE LESS EXERCISE MORE
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Nutrition

• As a wrestler you must take the time to learn
  the facts about diet and dietary habits.
• The food you eat allows you to wrestle well.

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Focal points for maintaining OPW

1. A balanced diet at a sustaining caloric level.
2. Adequate fluid intake.
3. A high energy output to attain and maintain an
   optimal performance.

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Hydration

• Water is the most important nutrient for your
  body.
• You must have water to burn calories.
• You will decrease your metabolism if you do not
  drink enough fluid.

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When to drink

• Drink before you are thirsty.
• Water has no adverse effects on performance.
• There is no such thing as too much water.

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• Many factors affect nutrient needs and nutrient
  availability
• athletes physical condition
• nutritional status
• age
• genetic background

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• The average adolescent male utilizes 19 calories
  per pound per day.
• 100 LB. x 19 1900 calories to maintain 100
  LB.
• In a two hour practice you burn approximately
  1200 calories.
• 1900 1200 3100

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Your caloric needs.

• x 19 ________A_______
• Weight Approximate number of calories
  your body needs to maintain its weight
• ______A_____ 1200 ______________
• Caloric need to maintain
• INCREASE TO GAIN / DECREASE TO LOSE.

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DIET

• Diets do not create strong bodies or increase
  speed.
• Strength, power and endurance come only through
  training.
• Diet provides the necessary raw material that
  allows the training to build and run the human
  machine.

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Diet Guidelines

• Eat a variety of foods.
• Maintain your OPW.
• Avoid eating too much fat and cholesterol.
• Eat food with adequate starch and fiber.
• Avoid too much sugar.
• Avoid too much sodium (salt).

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• The Balanced Diet
• Carbohydrates provide your body with energy.
  (60)
• Protein helps your body build muscle. (15-20)
• Fats taste good. (20-25)

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Diets must be individualized
Weight maintenance is accomplished by balancing
caloric intake with caloric output.
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Weight management tip 1
Restrict fatty foods. Butter Margarine Nuts
Cheese Chips French Fries Mayo
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Weight management tip 2
Fuel muscles with low fat carbohydrates. Cereal F
ruits Vegetables Potato Bread Bagels Pasta Pre
tzels
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Weight Management tip 3.
Eat adequately during the day then diet at
night.
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Weight management tip 4.
Be realistic with goals!! Target loss 1-2
LB/week (women) 2-3 LB/week (men)
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Words of Wisdom

• Your body has to have food.
• You get all of your energy from food.

• Carbohydrates provide energy.
• Protein helps build muscle.
• Fat tastes good.

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More words of weight maintenance wisdom

• In order to wrestle your body must have food.
• The food provides the calories that provide the
  energy.
• If you stop eating...

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...YOUR BODY WILL NOT LET YOU LOSE ANY WEIGHT!!!
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WEIGHT LOSS WARNING...Dont get too thin!A
strong athlete is better than a scrawny one.
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Additional Points

• How to read a nutritional label
• Food guide pyramid
• Pre competition meal
• Recovery carbohydrates
• Meal of the day

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Commitment
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WRESTLE
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Ready?

• Begin today
• No more binges
• Try 5-6 small meals/day (330-400 calories)
• Get a calorie counting book
• Keep track of what goes in
• Read labels
• Measure everything
• Try to plan eating ahead of time

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You can wrestle and eat!
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• The sport of wrestling is changing.

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ARE YOU?
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• In order to not just survive, but to thrive as a
  sport, we must say goodbye to the days of the
  sauna, sweat boxes, rubber suits and semi starved
  athletes.

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• Maintaining Optimal Performance Weight is the
  victory off the mat.

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• Hips up.
• Hand control.
• Head up.
• Stay off your back.
• EAT!!

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EAT, Wrestle, and WIN
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EAT, Wrestler, and WIN A Nutritional Guide For
Wrestlers

• Eileen G. Bowker M.A., ATC
• Certified Athletic Trainer
• Northern Burlington County Regional High School
• Northern Burlington County Regional HS
• Dave Schultz Wrestling Club
• USA Wrestling
• Ken Chertow Camp of Champions